Mission-specific prescription
Purpose, sets, reps, tempo, effort, rest, and progression.
Exercise Library
One technique source. Every Mission SOP.
Exercise entries are the shared form-and-technique layer for ShaOS. Mission SOPs keep the training prescription. The library keeps the movement knowledge. All 26 guides now use canonical muscle names and expose equipment alternatives plus an honest media production state.
Shared movement knowledge
Description, setup, execution, form cues, common mistakes, and reviewed short loops where available. Full 30–60 second, multi-angle tutorials remain explicitly marked as planned until their complete accessibility package is published.
Phase I foundation
Movement guides
Browse movements by their primary muscle group. Each guide supports every Mission SOP that uses the exercise while the workout details remain specific to the mission and phase.
Primary muscles
Secondary muscles
Exercise types
Projects
Phases
26 of 26 movement guides
Primary group
Chest
Primary group
Back
Primary group
Shoulders
Primary group
Biceps
Primary group
Triceps
Primary group
Quadriceps
Primary group
Hamstrings
Primary group
Glutes
Primary group
Calves
Primary group
Core
Primary group